How to count calories to lose weight

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This question is being asked by millions of women around the world! We tell you what to do.

Together with Lisa.ru we understand how the correct calculation of calories will help you lose weight!

What am I doing wrong?

Oksana Ivanova, 48 years old, height 165 cm, weight 84 kg, Moscow
I tried many different weight loss techniques. But the effect has always been temporary. And the most unpleasant thing is that I try to eat right - I don’t eat fatty, salty, fried. I don’t particularly lean on sweets. On average, I have 1200-1300 kcal per day. The only thing I don’t do is not doing sports, there’s not enough time. But in a day I go through at least 10,000 steps (I check on the gadget). Maybe I still need to lower calories? How do you count and distribute it for different meals?
The correct calculation of calories per day
Calculate daily calories can be according to the formula of Marfin-Geor. Today it is the most accurate formula, since it takes into account not only height and weight, but also age and physical activity during the day. Our heroine Oksana does not need to reduce calories. Note: below 1200 kcal per day with independent weight loss, it is better not to fall. Why does the author of the letter fail to lose weight?
At the age of 48, the period of perimenopause continues, which is often accompanied by hormonal imbalance. The production of estrogen by the ovaries is reduced, and adipose tissue takes on the task of producing these hormones. Therefore, the rate of weight loss slows down in order to maintain a woman's youth.The ratio of sex hormones also changes, swelling occurs, the fluid is retained in the body. Often at this age, thyroid function decreases. Recommendations to Oksana: four meals a day, 2.5 liters of pure water per day, multivitamins and omega-3, liver-supporting drugs, and an endocrinologist's consultation.

What to eat for breakfast, lunch and dinner?

For one meal you need to eat about 300-350 kcal. By the way, this is a lot. As an option, eat 150 grams of cottage cheese pancakes with 1 tsp for breakfast. honey. Or 130 g whole grain bread with fish and lettuce. Or 200 g of porridge in water with milk with 1 tsp. jam.
Lunch options: borsch (300 g), pasta with ham and mushrooms (150 g); vegetable soup (300 g), mashed potatoes (80 g), beef steak (150 g); noodle soup (300 g), vegetable stew with turkey (200 g).
Dinner options: 260 g pilaf with chicken; 230 g stewed cabbage with lean beef; 150 g of lean meat skewers plus 200 g of vegetable salad.
Snack: 200−250 g of fruit or 120 g of low-fat cottage cheese with a cup of any berries.

Your formula

Calorie intake per day = (10 x weight in kg) + (6.25 x height in cm) -
(5 x age in years) - 161.
The resulting figure should be multiplied by the coefficient of physical activity: 1.2 - if it is practically nonexistent, 1.33 - if it is light (you play sports 2 times a week), by 1.55 - moderate (3-5 times a week) ), at 1.72 - heavy (6 times a week).